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Snatch: The athlete seizes the barbell in an eager way from the floor to overhead in one fluid motion.

Clean & Jerk: The athlete lifts the barbell from the floor to the shoulder (Clean), & then from shoulders to overhead (Jerk).

Weightlifting Competition: An athletic discipline where the athlete lifts on command to test their maximum ballistic limit. The athlete receives 3 Snatch attempts and 3 Clean & Jerk attempts in a contest to achieve the highest total.

Total: The athletesā€™ maximum successfully lifted Snatch weight combined with the maximum successfully lifted Clean & Jerk weight which determines the athletes result within their bodyweight category in competition.


Weightlifting tests human ballistic limits (explosive strength), in comparison with other strength sports, which test limit strength (with or without lifting aids). The Snatch and Clean & Jerk are therefore executed faster with a greater range of motion during their execution (just as sports are played) than other strength movements. These lifts are commonly used by elite athletes in other sports to train for both explosive and functional strength.

Does your sport require throwing, sprinting, running, or jumping?

Then you can perform the Snatch and Clean & Jerk (Weightlifting) for the most outstanding way to train full body movements with triple-extension (simultaneous extension of the knee and hip, and plantar flexion at the ankle).

These two lifts increase your athleticism in the following ways:

  • Explosive power
  • Speed
  • Strength
  • Power to Weight Ratio (Sinclair Method)
  • Force Production
  • Bone density and load bearing, greater immunity from Osteoporosis and Breast Cancer ā€“ lowering the need for estrogen reduction medications Arimidex, Tamoxifen
  • General Physical Preparedness
  • Skill acquisition and co-ordination
  • Body awareness, sequencing and timing
  • Commitment and persistence to surpass your personal records
  • Mobility and flexibility especially under load
  • Acceleration, momentum and velocity ā€“ the snatch has an average velocity of 1.52ā€“1.67 m/s. This makes it a quality lift for training speed-strength in which the athlete aims to move a weight at its fastest velocity.
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